3 SIMPLE Ways to Reduce Muscle and Leg Cramps at Night

It is possible to stop leg cramps at night so you can get better sleep....
The key is making sure you are taking care of your joints and not making the problem worse...without even knowing it.
Muscle cramps and leg cramps can commonly occur, especially with arthritis due to overdoing it, muscle weakness or imbalance as well as if you are immobile for too long. As a physical therapist and osteoarthritis specialist, join Dr. Alyssa Kuhn as she walks you through strategies to help address these common causes.
By following these instructions you can decrease the frequency of your leg cramps and improve your sleep quality. Better sleep can have a profound effect on osteoarthritis pain.
Leg cramps at night happen primarily in the hamstrings and the calf muscles. These can be characterized by a sudden feeling of tightness, stiffness and/or pain in the muscle. Muscle cramps do typically relieve after 30-60 seconds but may last longer as each person can have a different experience.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@bowlregard9894]

My leg cramps stopped when I started taking magnesium. I understand that leg cramps can occur due to a magnesium deficiency. And that most people have such a deficiency.

[@krishnakrolczyk5659]

Just throwing this out there, in case it helps anyone else. I get leg cramps from my blood sugar dropping at night. If I eat s spoonful of peanut buttet, cramp immediately stops. I keep those packets of peanut butter next to my bed. It is very frustrating because most doctors don't even know this is a thing and you can have hypoglycemic symptoms even if your blood sugar just drops suddenly but is still above 60. So, it doesn't always show up on a blood test if it is reactive hypoglycemia. Also, strangely, taking antihistamines helps a lot. The problem with leg cramps is too many things can cause them. You have to figure out your own problem by experimenting. Very frustrating.

[@RamakrishnanAngaraiGanesan]

One definite relief is to lift your other hand while lying in bed itself, and keep moving it till the leg cramp disappears. This has always worked for me. Please try & see.

[@1Airwaving]

Thank you!!!!

[@rusemers]

I have suffered mild to severe cramping for fifty years in my legs and lower ribs. I find taking 300-500mg of aspirin gives relief within 15 minutes. So far no one in the medical game has provided an explanation as to why this works for me.

[@beatieswanepoel3004]

Thank you so much. I have been suffering from cramps in my legs for a while now. My cramps occur in the calves and my toes! It is very painful. ♥️🌹🐝

[@arthritisadventure]

You are so welcome! Glad you liked the video!

[@TheMinot60]

Hahaha, like going from 14 years extreme immobility to 12 hour shifts nursing in a hospital? 3 months in and I'm finally reducing cramping. PT kept me going.

[@gaurinathpathak6712]

Hi Madam, I watch your videos regularly. I am 84 years old. Your exercises are simple and effective to me. If it is possible why don’t you give us 30 days exercises for us. In that way I can cover all your exercises. Thank you

[@wendyburston3132]

I agree. I'm 66 with memory problems. Having one video to go to each day I could put in my messenger and then go straight to it.

[@jacquelinekabugo-raderson1878]

Omg I've beeen suffering from cramps. I have Osteoarthritis in feet and ankles, and going through menopause at 54 yrs 😵‍💫 Thanks for all you do 🙏🏾✨️

[@Travis_22]

Bless 🙏🏻

[@jmodified]

Are you sure it's osteoarthritis? Sometimes that's just what a GP will say when the RA blood tests come up negative (which doesn't necessarily mean you don't have RA). That's what happened to me, but when I went to see a rheumatologist he said "There are hundreds of kinds of inflammatory arthritis, and you have one of them". Same for my brother (same GP misdiagnosis). We both developed it in our early 50s.

[@alfredbenedek3398]

TO GEY HYDRATED / TO DRINK, MORE FREQUENTLY - WATER - NOT JUST ANY FLUID! I ALSO TAKE, 250mg. OF MAGNESIUM, EVERY SECOND / OTHER DAY, AFTYTER DINNER. IN TIME, I DOES WORK. = TRY IT? =

[@rrosaseconda]

Thank you. I appreciate your calm manner in addition to the important information.

[@arthritisadventure]

You are very welcome

[@valeriegoode9762]

These cramps are so painful. Thanks for the strategies and techniques.

[@Auriasis]

I take Dr Berg's magnesium every night and still my toes and feet cramp. I found I had to throw out a moisturizer that cramps my thighs to an absolutely crippling level. So kudos to that tip of reviewing what I did differently that day.

[@franceslh9648]

Yes Alyssa thank you for the short and explicit videos easy to follow 👍👍

[@arthritisadventure]

You are so welcome!

[@elainelear4982]

Timely video for me. Thank you.

[@arthritisadventure]

You are so welcome!

[@ckelly5141]

This is so great A. Thank you!🙏

[@arthritisadventure]

You're so welcome!

[@abidacassam4118]

Thanks so much for all your help. Bless you!

[@arthritisadventure]

You are so welcome!

[@cathyleposa-petraud8054]

Great Video..... Awesome Explanations.... Thank You ❤❤❤❤❤❤❤

[@arthritisadventure]

Glad it was helpful!

[@user-kr1ps1pf2t]

Thank you sooo much Alyssa👏💕

[@arthritisadventure]

You are so welcome!

[@dianegaspard9932]

I was literally experiencing restless leg symptoms when this video popped up. I did most of the exercises as you described them and I'm noticing a difference already. Thanks so much!

[@arthritisadventure]

So glad to hear! You're welcome!

[@krishnakrolczyk5659]

B1 sometimes helps with restless legs. Dr. Berg has a video about it.

[@TeacherLaurieG]

These cramps are NOT restless leg syndrome. They are 2 different things. If some of the same exercises help both, more power to them. Nut pls understand, these are 2 different conditions.

[@flyhighJJ]

Very helpful. Thank you so much.

[@arthritisadventure]

You're very welcome!

[@user-ow9jy8ss8u]

Very helpful video! Thank you very much!

[@arthritisadventure]

You're so welcome! Thanks for watching.

[@organicpaul]

...great idea love the vids ...very helpful!

[@arthritisadventure]

Glad you like them!

[@jmc8076]

Longtime Prednisone users say thx! PS: check to see if drug your taking can cause leg cramps. As Alyssa said Mg can help. Try mg glycinate (200-300mg 1 hr before sleep) or mg gel/spray and old standby Epsom salts. If very bad or acute ibuprofen only as last option and odd time for sleep. Of course always good to check w/MD or pharmacist. FWIW my MDs have never had concerns but that’s me. Like many women I’ve dealt w decades of cramps incl legs for diff reasons but never told about leg strength. Will now add. : )

[@PhyllisPascazio]

What about cramps in the inner thigh? They are very painful.

[@daisyllaguno753]

True, I’ve experienced it twice on both thighs.

[@tomgrantham9992]

Great explanation. Thank you.

[@arthritisadventure]

Glad you liked it! Thanks for watching.

[@aweeks6649]

Great video! Thank you!

[@arthritisadventure]

Glad you liked it!

[@wendyburston3132]

Really good info thanks.

[@arthritisadventure]

Glad it was helpful!

[@terri2936]

Thanks Alyssa. This may sound weird but I have also noticed that when I eat certain foods I don't seem to have them either at all or they are not as severe. In my case, I've also noticed that if I eat squash, like zucchini or some of the other squashes, for some weird reason this helps me. It may be that I need to make sure I get enough potassium. I take magnesium supplements so I don't think it's that. I think that when we get older we may not absorb certain nutrients as efficiently as we did when we were young.

[@neginmoayedi7694]

Like always it was helpful. Thanks alot.❤

[@arthritisadventure]

So glad!

[@viewoftheaskew]

MAGNESIUM

[@arthritisadventure]

That can help as stated in the video!

[@susanchurch7631]

Very timely. I just had calf cramps last night and interestingly enough i have been exercising the last few days. Thank you.

[@arthritisadventure]

Glad it came to you at the right time! You're welcome. Good luck with the cramps!

[@ianjavonillo2511]

Thanks for your videos.

[@arthritisadventure]

Glad you like them!

[@sheeladsouza4922]

Thank you soooo much for the video. I have been suffering from leg pain for years. I follow your exercises and it has helped me a lot. Definitely going to add these exercises. Thanks a lot. God bless you ❤❤❤❤

[@arthritisadventure]

So glad you've seen such a benefit!

[@user-yw1ku6mv7g]

Massage with Vicks is a sure relief. Also a Mag2 vial in a glass of water once you get up.

[@user-qd2oj1zb4i]

This is good info if I get them again. Thank you. Mine pretty much stopped after I changed BP medication. They were bad!!!

[@arthritisadventure]

Sorry to hear you had to go through them. Glad you'll know this for next time!

[@gregstewart8281]

Thanks Doc

[@arthritisadventure]

Welcome!

[@AyatAyat07]

You are a blessing for all of us. Beautifully with great patience, you explained so calmly. Much obliged. Goodluck success❤❤❤🎉🎉🎉

[@arthritisadventure]

So glad you like the channel!

[@lornathompson9958]

Thank you.

[@arthritisadventure]

Welcome!

[@user-zu9ni5tr6f]

Tnks..God bless... very informative

[@arthritisadventure]

Glad it was helpful!

[@santharamachandran2427]

good post, Thanks.

[@arthritisadventure]

Welcome!

[@lisamschutt]

This is very helpful for me as I experience both. Making the exercises a part of my daily routine is my goal.

[@arthritisadventure]

Glad it's helpful!

[@chrismeese3666]

Sounds good , will have a go..

[@arthritisadventure]

Great!

[@user-kq2gq5yl3o]

Thank you soo much

[@arthritisadventure]

You're welcome!

[@arthritisadventure]

You're welcome!

[@thitesmarantz4970]

I really need to do the exercises you just share.Thank you for sharing🙏😘

[@arthritisadventure]

You're welcome!

[@ngstep3634]

Thank you

[@arthritisadventure]

Welcome!

[@leanderrowe2800]

Thank you. Subscribed.

[@arthritisadventure]

Welcome aboard!

[@mrmirza7617]

Thanks a lot.

[@arthritisadventure]

Most welcome!

[@angleenaishaq7897]

May God bless you so much.your Videos is really helpful for me.always have a blessed time ❤❤❤👍👍👍🙏🙏🙏

[@arthritisadventure]

You are so welcome

[@annamartinka6642]

Im Happy for this enformation about cramps and have got any body Legs restless syndrome ??? I have this problem 35 years and nothing help me much ???😊

[@rachnamehta2488]

Please suggest me some remedy/ excercise for pain in tail bone, which hampers my walking a lot. Your posts help me alot

[@BabsNathaniel]

Thank you for sharing God bless you 🙏

[@arthritisadventure]

Glad you liked the video!

[@trudesquires1089]

You are my latest heroine. ❤ I can't begin to express my gratitude to you for how life changing, it has been to accidentally stumble across your channel. I almost feel there was a divine intervention involved, to help me find you. Bless your beautiful, helpful heart ❤xxx

[@arthritisadventure]

Thank you so much for the comment! I'm so glad you've gotten such a benefit from the channel.

[@dbknits4601]

Thank you for this. I get cramps in my feet and calves so I will try these exercises. I also get horrific (like pass out from pain type cramps) in my inner thigh muscles on occasion at night. Any help for this?

[@jandreamer7130]

Thank you for this much helpful video, Alyssa. I have a leg cramp problem when I am in my bed during the night time. I shall follow your advice. With best thoughts.

[@arthritisadventure]

You got this!

[@lunalilokahanui2830]

Right on 👍

[@arthritisadventure]

Yep!

[@jmodified]

I sometimes get horrible calf and foot arch cramps. If they go on too long I'll be sore for a week (from what I've read, this is due to partial muscle tears). Taking electrolytes did not help and I have normal blood levels. What's helped the most is just training myself not to extend my feet in my sleep or upon waking. That natural wake-up stretch was a frequent trigger, but now if anything I stretch my feet up instead of down. Also if I feel the start of a cramp, I immediately stretch the foot/ankle, and can usually start doing that while I'm fully asleep. The cramps did start at the same time I developed some kind of inflammatory arthritis.

[@user-pr4ms9ks3f]

My husband found your video and passed it on to me as I have excruciating inner thigh cramping from time to time. I take a magnesium supplement every night which has helped lessen the frequency but not the severity. I’m going to find some inner and outer thigh exercises that I can add to my normal exercise routine. Thanks for this helpful advice .

[@arthritisadventure]

So glad your husband found the video! Good luck in progressing with these tips.

[@joycook1191]

Magnesium helps me, and your exercises, and stretches very helpful. God Bless you😊

[@arthritisadventure]

Happy to help!

[@denniswilliamson2258]

I am 77 years old and on Meds that reduce muscle mass. I get cramps below my knees, on the outside (Longus?). I found that Pickle Juice Is very affective and works fast. Have you heard or tried this?

[@MaryBethMcCoy]

Yes, that is a remedy many people mention that helps relieve cramps.

[@janeburningham9522]

Dill pickle juice works but has a ton of salt if you have kidney issues. 2T

[@skip7243]

Apple cider vinegar applied directly to the cramp area (soak a paper towel) immediately relieves cramps for my & my spouse. Believe it or not, drinking it will also work!

[@vickygoddard3884]

My go to is picked juice and magnesium.

[@tommclaughlin5354]

Thanks for sharing. Great legs!

[@arthritisadventure]

You're welcome!

[@melayu89236]

how about the 4th and 5th toes cramp ? thank you.

[@JimPryde]

Thank you for posting. I can relate to the dog being in the way!

[@arthritisadventure]

🤪🤪🤪

[@Ratquel]

Thank you ☺️ I’m Older (58) and just started a job as a server and my legs are cramping frequently. I’m sure from overuse and being on my feet for eight hours. I will definitely try these exercises 👍🏼

[@arthritisadventure]

welcome! Good luck at the new server job!

[@rosec4019]

Thank you i needed this ,I deal with leg cramps.

[@arthritisadventure]

Glad you saw it! Best of luck with these exercises and the leg cramps.

[@marinasbabe8753]

I also vramos sometimes so i do i strectch very painful.thsnks for sharing.and teaching us.❤❤❤

[@arthritisadventure]

You're welcome!

[@poonamghai6260]

What if one leg doesn’t bend properly? I can’t take it back because of my knee arthritis.

[@arthritisadventure]

5 Exercises to Improve Your Knee Flexion with a Physical Therapist kzbin.info/www/bejne/oojdfnuImrqgrck

[@elgringoec]

Never had em just randomly start but have a nice stretch when waking up and WOW. 😮

[@arthritisadventure]

Thanks for sharing!

[@janechambers9980]

I had these horrible cramps the night after I did too much step. I should have stopped when the pain kicked in, but I wanted to do just one more set--more pain, but just one more set--Class finally ended, and I almost lost the ability to walk without a constant jabbing from my hip. I WENT TO ALYSSA. . .AGAIN. She is so comforting and reassuring. Thank you. Thank you. It is two days later and the pain has diminished. For now.

[@Peggymib]

How about inner thigh. It is the worst and seems to be a very strong.

[@Lynee5290]

I suffer from these as well, by far the most painful.

[@dbknits4601]

Same here. I have actually passed out from one of these one time because I made the mistake of trying to stand up!

[@patriciasortis5033]

Can be really awful!

[@christaproviso4611]

Having a magnesium creme, I got some made by local apothecary, take it to bed has been so helpful especially deficiency is so underestimated,need increases with increased activity, increased age and definitely are deficient with signs of arthritis,et al. So glad to have this handy creme when not sure if I'm supplementing enough and rudely awakened by the answer!

[@arthritisadventure]

Thank you for sharing!

[@zulmabontiffe487]

I get cramps at night that i can feel coming on. It starts in my foot and causes my great toe to retract ( pulls back towards my ankle.) The pain is excruciating and i have to get up and walk around until it stops. The cram can also travel up the inner thigh into my groin. Thats the absolute worse cramp and that one lasts longer. I dont get cramps during the day only at night often enough. What cause the toe to stand up as its cramping.??? Thanks for the information here.

[@aaronwilliamson4045]

Thank you, sweetheart.

[@arthritisadventure]

You are so welcome

[@ginkodragon]

I used to have horrible, extremely painful leg cramps, but I found that i was anemic. If i continue to take my prescribed, iron supplements, i dont get the really bad leg cramps. I can still get molder cramping in my foot at times if i dont drink enough water during the day!

[@dalevilleneuve574]

My problem is with an enlarged prostate whenever my leg cramps up I find I must rush to the bathroom at the same time and suffer through the cramps till I empty my bladder. I find that keeping a tube of A535 or some other type of heat linement beside the bed will help bring relief in a short time.

[@gusthomas]

All good advice. I tend to get leg cramps after doing things like working in the garden on my knees and like activities. When I do that I will drink a glass of Tonic water before bed. The quinine helps prevent cramps, and also helps relieve an active cramp.

[@arthritisadventure]

Glad you liked the video! Thanks for sharing.

[@vikkimackinnon9165]

Yòur videos are always helpful. Do You have one for foot çramps?

[@arthritisadventure]

So glad to hear. Here is a video focused on the foot. kzbin.info/www/bejne/b3Sck6CjoNaNl9U

[@l0r3st0]

Massaging the painful muscles help. And resting just after vigorous activity by laying down with legs straight.

[@hmmm..2733]

I had leg cramps every single night……until I started taking magnesium. It’s worth a mention as a high percentage of people are deficient in this mineral.

[@arthritisadventure]

Magnesium can be helpful- which is why I mentioned it towards the end of this video. Glad it's helping you!

[@sheeladsouza4922]

Magnesium tablets

[@farside51]

Tonic with quinine when a leg cramp starts and it instantly goes away. I always have it on hand.

[@keithsegrin1263]

Add calcium-such as tums-with the magnesium it’s a total game changer.

[@kam1583]

Could cramps be related to spine issues and the mattress firmness?

[@lorraineneill2081]

I have severe rheumatoid arthritis in my shoulders, What can I do when I have a flare up?

[@yvonnebirch6026]

Right; leg doesn’t bend. I have an electric plank. Is that a good idea. ? Thank you !

[@Lynee5290]

Thankyou 😊

[@arthritisadventure]

Welcome

[@carolbeckwith3932]

Heating pad works great relaxes the muscle

[@arthritisadventure]

Thanks for sharing!

[@mariarosameyer6875]

Gonna do exercises for my leg cramps - calf when stretching

[@arthritisadventure]

Best of luck in dealing with the leg cramps!

[@farside51]

I found leg cramps are also associated with dehydration and or alcohol consumption. Pedialyte before bedtime will help greatly. Avoid caffeine also.

[@arthritisadventure]

Hydration is important as stated in the video!

[@tonic-jl4ob]

Love all your tips. I get cramps in the morning when I'm laying in bed and if i do a full body stretch before getting out of bed. It affects my calf muscles. Why would that stretch give me cramps.

[@arthritisadventure]

If your muscle has been immobile for a longer period of time, then pulling on it with a stretch may irritate it causing it to cramp. A simple movement, even just pointing your toes up at down may be able to help instead of stretching for the calf muscles.

[@tonic-jl4ob]

Thank you😊

[@stevenbond6576]

I have gotten my cramping into the inside of each thigh. They are excruciating and Kay almost 5minutes. What exercises will help?

[@user-fp2hm6fv2i]

Thanks ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

[@arthritisadventure]

You are so welcome!

[@rosiehernandez9672]

Please talk about sciatic pain

[@nancysexton1270]

Please! Please! yes!

[@denim4821]

Sleeping on your side with a dense cushion or rolled up pillow between your knees. Within 3 days, the pain subsided and now I can't sleep without it. I notice AMAZON has specially made knee pillows with elastic to hold them in place for when you roll over. I've only used a foam pillow, without elastic, and over time you automatically roll keeping the pillow in place. Hope this helps someone as I know how painful sciatica can be.

[@denim4821]

​@@nancysexton1270please see my reply to original poster.

[@rosiehernandez9672]

@@denim4821 thank you so much for the tip!

[@aweeks6649]

The pillow between my legs doesn't help but....I found an old video where a therapist has a simple exercise that works like crazy. Put one foot out in front of the other. Your feet would be about a foot apart. DO NOT LET YOUR FEET MOVE!!! Push forward with your front foot at the same time push backwards with your back foot. YOUR FEET DON'T MOVE...YOU JUST PUSH. Hold for 10 to 30 seconds. You will feel a gentle pop in your hips. Change feet position and do again.

[@kentee4957]

Had major cramping when went carnivore. Always happened at around 6 hr mark of sleep so started doing some exercises at the 3 hr mark. Thanks for the advice as typically it is magnesium, salt as the saviours

[@arthritisadventure]

Thanks for sharing! Glad you liked the video.

[@user-qr5og5gg6i]

I'm experiencing cramps on the inside part of my thigh and it alleviate when I soaked my feet in hot water in the bathtub and sometimes it lasted to or more than 20 minutes, the Dr think it is fibromyalgia

[@scotchbudmeister9018]

Thanks for this! Post hiking or running - my legs will twitch at bedtime if I over did it. It's kind of a warning and I get more water. Taking magnesium citrate has helped lower the frequency of cramps (feet and calves). Also, a swig of dill pickle juice works wonders during a cramp episode 😖

[@arthritisadventure]

Glad you liked the video! Electrolytes are important!

[@lynnwilliams5432]

Magnesium or other electrolytes.

[@lukulusd7]

Can you pleeeease explain connection of hip OA with this back of knee muscle/hamstrings?🙏 When my hip is better i do running,jumping etc but after few trainings there is keep coming back pain and overused hamstring strain. Will strengthen hamstring will help or there is other connection between hip and back of knee???

[@arthritisadventure]

The hamstrings connect up near the hip and tightness can impact the positioning of the hips

[@lukulusd7]

​@@arthritisadventuredoes strengthening hamstrings will help?Stretching will help? I do a lot exercises for hip but not for hamstrings.

[@user-pj7go6ie4u]

Magnesium ❤❤

[@405Lenny]

You’re really good looking 🙏

[@user-oo8ei4lj6s]

I take more magnesium. I think it helps me.

[@arthritisadventure]

Thanks for sharing.

[@samsonrj5628]

I get severe cramps in both my calves either in the middle of the night or in the early mornings, and also frequent cramps in the toes. I have bone on bone knee arthritis in both my knees.

[@arthritisadventure]

Give these ways a try!

[@rbenitez6140]

You are getting close but my problem is my hand. My hand wake me up and I have to get up from the bed. Most, of the time, I fighting to sleep 😴 but it won't let me until I get out of the bed? Why? In the bed? My arm doesn't feel numb only my hand is numbing and hurting ?

[@suemilewski6952]

I had similar issues and was diagnosed w carpal tunnel. My hand was like pin and needles. Just a thought.

[@rbenitez6140]

@@suemilewski6952 Thank You ❤️! I know that I have Carpal Tunnel. I had it for years, now. But what's new is my hand waking me up at night while I'm sleeping. I would get a cortisone shot when it hurt. Now, all I know how to get out of bed. Brace is temporary as well as the ice. And my doctor is probably out of the country 💆🏽‍♂️🤔?

[@34dawgsgo]

Magnesium Oxide before bed. 400 mg. I'm certainly no doctor but it works.

[@MANNY33100]

I agree 100%. No excercises needed.

[@janechambers9980]

Too much step! I know, but I love this class. . .

[@yvonnebirch6026]

I don’t have cramps but I have restless legs. Bone on bone arthritis in hip joint and knee joint. Anything that can help me, thank you !!

[@dominickdibella8830]

What about crumps between your toes?